HEART DISEASE AND THE NEED TO LOSE WEIGHT

Like many Americans, do you believe heart disease affects mostly men? In fact, heart disease is the No. 1 killer of women in the United States. Heart disease kills more women than all forms of cancer combined.  Heart disease, according to The Healthy Heart Handbook for Women, written by members of the National Heart, Lung, and Blood Institute, is one of several cardiovascular diseases that affect the heart and the blood vessel system. Others include stroke, high blood pressure and rheumatic heart disease.

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10 COMMON WEIGHT-LOSS MYTHS

There are so many misconceptions about weight loss and diets that it can be hard to know what to believe. Here are some common weight-loss myths.   Snacking and eating fast food are bad ideas.    Actually, eating small, healthy snacks between meals could help you eat less so you don’t overeat or binge later. Dietitians recommend having five small meals a day, instead of just three. Snacking has a bad rap because of some of the snack choices we make, such as potato chips, cookies, candy and other fattening items.

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FITNESS TIPS FOR LOSING WEIGHT

Summer is finally here, and you want to get your weight down and be in the best shape ever. This summer, make it your mission to reach your weight-loss goals – the same ones you probably set for yourself at the beginning of the year. Fortunately, it’s never too late to start down the path to health and wellness. Follow the guidelines below so you can put yourself on a fast track. Turn these tips into lifelong habits to ensure lasting success.

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13. Add flavor when cooking dishes by using herbs and spices such as rosemary and cloves — they give added zest to dishes.


14. Use skim milk in place of cream when cooking. Instead of chocolate chips, try using dried fruit. Use condiments such as vanilla and peppermint to enhance the flavor of various foods.


Here’s a diabetes-friendly  recipe to try:


Oven-Roasted Squash with Garlic and Parsley


•  5 pounds winter squash

•  2 tablespoon extra-virgin olive oil, divided

•  1 1/2 teaspoon salt

•  1/4 teaspoon freshly ground pepper

•  3 cloves minced garlic

•  2 tablespoon chopped Italian parsley


Toss squash with 4 teaspoons of oil, salt and 1/4 teaspoon of pepper. Spread evenly on a large baking sheet. Roast at 375 degrees, stirring occasionally until tender throughout and lightly browned, 30 to 45 minutes. Heat the remaining 2 teaspoon of oil in a small skillet over medium heat. Add garlic and cook, stirring until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with garlic and parsley.


(Source: www.eatingwell.com)

Although you may be battling diabetes, you still want to have a tasty but healthy holiday. How can you plan a good diet that will not compromise your diabetes? Here are some holiday hints that are meant for the person with diabetes but are appropriate for everyone:


1.  Plan your holiday around friends and family. Catch up with loved ones you haven’t seen in a while. After dinner on Christmas Day, take a walk with nieces and nephews or play a game. Do not put the focus on food.


2.  Bring a dish to the family gathering. Make it one of your healthier choices. Offer to bring a green vegetable.


3.  Stay active. Sometimes exercise is forgotten over the holidays. Plan time into each day for exercise. Engage in physical activity with friends and family, such as participating in a charity run or walk.


4.  Drink in moderation or not at all. Holiday drinks add a significant wallop to your calorie count, so be careful.


5.  Eat something before dinner to prevent low blood sugar levels.


6.  Approach meals with mindfulness. Eat slowly and savor each bite.

14 HINTS FOR A FESTIVE HOLIDAY

JEAN JEFFERS

Jean is an RN with an MSN from University of Cincinnati. She is a staff writer for Living Well 60 Plus and Health & Wellness magazines.

more articles by jean jeffers

7.  Try healthier versions of your favorite holiday fare. Use apple sauce in place of some of the sugar when baking; steam green beans; and try putting less sugar in fruit pies.


8.  If you want to nibble while preparing meals, overindulge in vegetables.


9.  Don’t pile up your plate with high-carb foods; sample only some of a few dishes. Or have a reasonable portion of your favorite and bypass the remainder. If you must try everything, put only a spoonful of each dish on your plate.


10. Watch your portion sizes, whether you’re eating in a home or a restaurant.


11. Do you want some of Grandpa’s eggnog? The American Heart Association says you can fill your glass half to three-quarters full with low-fat or skim milk and one part eggnog.


12. Pass on that huge dollop of whipped cream to avoid extra sugar.